ROMS track warmup w/ med ball bounce pass, 50 yd throw and chase + 50 yd bear crawlfat rope climb (arms only, to bottom of goal post)fat rope pullups, standard and uneven the test:starting under one goal post, run to … Continue reading →

warmup:5x slosh pipe zercher squats, walk ~8 yds, repeat 5 times revisit deadlift form1 arm 1 leg KB pressesrevisit pullup form, kipping exercises, dead hangspeterson step ups and entrance into Zercher squats from the ground a day focused on rebuilding … Continue reading →

warmup:work up to heavy DL(got 405# off the ground, but couldnt seal the deal. 385# made it up slowly, but cleanly.) 5 deadlift @ 95 + 2x 36# kb on mini-monster bands5x zercher squats w/ slosh pipe2x each 1LDL @95 … Continue reading →